Thursday, March 16th, 2017

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, March 18th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register HERE.

2017 Onramp Dates: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next beginner’s program!
Lakeview: Starting Thursday, April 6th
Lincoln Square: Starting Monday, April 3rd

Schedule Reminder:  we will announce the location of the CrossFit Games WOD 17.34 on Thursday night.  Depending on the logistics of the workout we will determine the best location to host it at.


CFD Lakeview Specialty Classes:
7p – Olympic Lifting (come early, warm up and be ready to go at 7p)

CFD Lincoln Square Specialty Classes
5:30p – Strength Bias
6:00p – Olympic Lifting (come early, warm up and be ready to go at 7p)

Open Gym Today: Come in today and challenge the coaches to help you improve a movement that you are struggling with. Challenge the coaches to create a training day that works just for you. Just come in the doors and work hard. Check the schedule for the entire list of open gym times. The options for “Open Gym” are endless. You just have to come ready to train, we will do the rest.

Strong website links for your enjoyment.  Click below.

Sleep with your dog.  

Pointless (but enjoyable) elevator prank.

90 Second tutorial on solving a lot of problems the 80/20 way.  

LV Open (1)

 

 

 

 

 

Wednesday, March 15th, 2017 CrossFit Open Week 4/5


TODAY’S SPECIALTY CLASSES

Mobility @ Lincoln Square with Coach Cara, 6-6:30pm. Focus: The best athletes know how to recover fast so they’re ready for the next day. Restore the tight muscles of Quads, Hips, Forearms, and Front of Shoulders. Fix your shoulders!


UPDATES

This week we our starting our 3rd cycle of 2017.  Immediately following this 4 week cycle; for 2 weeks, from April 10th- April 23rd, we will be testing many of your barbell strengths as well as a handful of baseline WODS from CF HQ. Our Testing Phases are a great time to establish new numbers or check in with your last testing scores. More details to come!

CROSSFIT OPEN RANKINGS AFTER 3 EVENTS
17.1: 43RD in the North Central Region
17.2: 64TH in the North Central Region
17.3: 42ND in the North Central Region
Overall: 49 / 309 teams in North Central Region
WorldWide Ranking: 552 / 4200 CF affiliates

Recovery Yoga & 17.4 Open Prep with Coach Rachel, 10:30-11:30a, This Sunday at CFD Lincoln Square. All friends and family of members are welcome free of charge!

Whole 30 and Macro Challenge: Start of Week 4!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! This Saturday, March 18th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register HERE.

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next beginner’s program!

Lakeview: Starting Thursday, April 6th
Lincoln Square: Starting Monday, April 3rd


TODAY’S WOD

A.
Back Squat:
-Take 10 minutes to build to first working weight at 75%

B.
Working Sets X 5
-Every 2 minutes
75% X 5
80% X 3
85% X 1
75% X 5
80% X 3

C.
Power Clean and Jerk
-Take 5 minutes to build past working weight
-Working weight should not exceed 40% of your C&J 1rm

D.
For time: (10 minute cap)
Complete 50 X Clean and Jerks
E.M.O.T.M.: Perform 20 Double unders or 20 Lateral Bar hops

*If you finish the workout in under the time cap, continue your Double unders EMOTM X 50 reps till time runs out!

E.
Bonus: “The Grind”, (to be completed after class)

3 Rounds: NFT
20 X Pistols, alternating
40-60 FT X Handstand walk
Rest as needed after each round

**Recover from WOD fully before starting. For all post class bonus work, make sure to give class priority on space and equipment as well as check in with the coach on duty before starting!**

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17.1 aftermath

 

Tuesday, March 14th, 2017 CrossFit Open Week 4/5


TODAY’S SPECIALTY CLASSES

“Life Lifting @ Lincoln Square” with Coach David, 8-9pm. All members welcome, no experience needed.

“Mobility @ Lakeview” with Coach Cara, 6-6:30pm. Focus: The best athletes know how to recover fast so they’re ready for the next day. Restore the tight muscles of Quads, Hips, Forearms, and Front of Shoulders. Fix your shoulders!


UPDATES

This week we our starting our 3rd cycle.  Immediately following this 4 week cycle; for 2 weeks, from April 10th- April 23rd, we will be testing many of your barbell lifts as well as a handful of baseline WODS from CF HQ. Our Testing Phases are a great time to establish new numbers or check in with your last testing scores. More details to come!

CROSSFIT OPEN RANKINGS AFTER 3 EVENTS
17.1: 43RD in the North Central Region
17.2: 65TH in the North Central Region
17.3: 42ND in the North Central Region

Overall: 49 / 309 teams in North Central Region
WorldWide Ranking: 552 / 4200 CF affiliates

Whole 30 and Macro Challenge: Start of Week 4!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! This Saturday, March 18th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register HERE.

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next beginner’s program!

Lakeview: Starting Thursday, April 6th
Lincoln Square: Starting Monday, April 3rd


TODAY’S WOD

A.
8 Minute Skill Amrap
50 X Double Unders
10 X Kipping HSPU
:30 seconds X Hollow Body Rock/Hold
Rest as needed after each station

B.
E.M.O.T.M: 4 Rounds; (16 minutes)
(every minute on the minute)
Min 1: SDHP 75/55lbs X 15 reps
Min 2: Wallball 20/14lbs X 15 reps
Min 3: Row X 15/12 calories
Min 4: Practice Handstand Walking or Kickups
-Scale to HS hold on Wall

C.
3 Rounds: not for time;
DB Bench Pistol Press X 12 reps
(resting at the top)
Barbell Bent Over Row X 10 reps
Barbell Floor Wipers X 20 reps

D.
Bonus: “The Grind”, (to be completed after class)

3-5 Rounds:
:45 seconds of paced rowing
5 X Ring Muscle ups
Rest as needed after each round

**Recover from WOD fully before starting. For all post class bonus work, make sure to give class priority on space and equipment as well as check in with the coach on duty before starting!**

 

Lincoln Square meets Lakeview on the slopes! #cfdstrong #fitfam

Lincoln Square meets Lakeview on the slopes! #cfdstrong #fitfam

Monday, March 13th, 2017 CrossFit Open Week 4/5

Today is the start of our 3rd cycle. This cycle will run for 4 weeks. Immediately following; for 2 weeks, from April 10th- April 23rd, we will be testing many of your barbell lifts as well as a handful of baseline WODS from CF HQ. Our Testing Phases are a great time to establish new numbers or check in with your last testing scores. More details to come!

CrossFit Open 17.3! All registered athletes have until Monday 5pm pacific time to submit their scores!

Whole 30 and Macro Challenge: Start of Week 4!

Olympic Weight Lifting Technique Class @ Lincoln Square 6-7pm with Coach Noal. All levels welcome; a beginner friendly class! Warm yourself up and be ready to go!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, March 18th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register HERE.

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next beginner’s program!

Lakeview: Starting Thursday, April 6th
Lincoln Square: Starting Monday, April 3rd


A.
Shoulder Press + Push Press: (1+3)
-Take 10 minutes, build to a heavy for the day

B.
Push Press + Push Jerk: (1+3)
-Take 8 minutes, build to a heavy for the day

C.
6 Minute Amrap X 2 Rounds
Overhead Barbell Lunge  X 10 steps (alternating)
-Barbell weight should not exceed 55% of strict press 1rm
-Scale to Front rack or backrack
Bar over burpees X 8
Overhead Barbell Lunge X 10 steps
Toes to Bar X 8
Rest 2 minutes

D.
Bonus: “The Grind”, (to be completed after class)

3 Rounds:
:15 second “L” Hang
:30 second Hollow Hold
:60 second Plank
Rest as needed after each set

**Recover from WOD fully before starting. For all post class bonus work, make sure to give class priority on space and equipment as well as check in with the coach on duty before starting!**

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CFD Lincoln Square

 

 

Sunday, March 12th, 2017

CrossFit Open 17.3 will be hosted at @ CFD Lakeview this Sunday from 12-2pm! Spectators, friends and family are all welcome to come cheer everyone on!

NEW CFD Retail Items on sale and ready for pre-order until this Sunday!  Shop here.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, March 18th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register here

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next beginner’s program!

- Lakeview: Starting Thursday, April 6th
- Lincoln Square: Starting Monday, April 3rd


Lakeview Training:
9a – Simulated Long Run
10a – KB WOD
9a to 11a – Open Gym
12p to 2p – CrossFit Open 17.3

Lincoln Square Training:
9a to 11a – Open Gym
9:30a – Hero WOD

SLR Programming:  Come see us at 9a for training details.

KB Programming:

A) Partner Row / TailPipe
6 Rounds (Row + Hold = 1 round)
Row 250M
Tail Pipe Hold 55/35

Part B) Every 7 Minutes for 3 Rounds
50 Doubles
40 Step ups 24/20
30 Slam Balls
20 Swing Snatches
10 Burpees
*rest remainder of 7 minutes*

noal-26 copy

Saturday, March 11th, 2017

NEW CFD Retail Items on sale and ready for pre-order until this Sunday!  Shop here.

CrossFit Open 17.3:  We will be hosting the CrossFit Open WOD 17.3 this Sunday from 12p to 2p at CrossFit Defined Lakeview.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, March 18th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register here

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next beginner’s program!

- Lakeview: Starting Thursday, April 6th
- Lincoln Square: Starting Monday, April 3rd


Lakeview Schedule:
8a – Def Con
9a – Strength Bias
10a – Team WOD
11a – Team WOD
12p – Olympic Lifting

Lincoln Square Square:
8a – Team WOD
9a – Strength Bias
10a – Team WOD

Team WOD Programming:

Teams of 2.  Complete the following workout within a 40 min time cap.  1 person works at a time, split the reps up any way you like.

Team WOD #1 – 600m Row + 40 Wall Balls for 3 rounds.

Team WOD #2 – Power Clean & Jerk (115 – 135 / 75 – 105) x20 + Burpees x20 for 3 rounds.

Team WOD #3 – Russian Kettle Bell Swing (70/55) x50 + Slam Balls x50 for 3 rounds.

Strength Cafe / Strength Bias Programming:

Part 1 – 3 Second Paused Back Squat  – 3 sets of 3 at 70 – 75% of your 1RM.

Part 2 – Push Press – 5 sets of 5 at 70 – 75% of your 1RM.

SWOD – 4 Rounds of:
10 Bicep Curls
20 Weighted Walking Lunge Steps
20 Cal Row Sprint